How to Gain Vertical Leap Without a Program
Gaining inches in your vertical leap is a standard goal for many athletes. Being able to jump higher is beneficial in sports like basketball, volleyball, football and soccer, but it is also indicative of explosive power and speed that can help in other sports, as well. You don't have to join a gym to enroll in a vertical leap program. You can do it on your own and improve your jumping ability.
Instructions
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Do calf raises to gain strength in your lower legs. Most of the strength and power that is used in the vertical jump comes from the calf muscles. One of the best exercises you can do is to stand in the middle of a room on a hard surface and raise up on your toes. Hold the lift for two seconds and then return to the original position. Do this 30 times, take a 30-second break and then repeat the set.
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Do deep knee bends to build strength in your upper legs and buttocks muscles. Most of your jumping power comes from your calf muscles, but you will also get the final couple of inches by building your hamstrings and buttocks. Deep knee bends are good for this. Put your hands on your hips and dip down into a position that is similar to a catcher's stance in baseball. Raise up to a standing position. Do this 20 times, take a 30-second break and then repeat the set.
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Build your core muscles in order to increase your jumping power. Do crunches to build a stronger core. Lie down on the floor and bend your knees at a 45-degree angle. Put your hands behind your head and then lift your head 10 to 12 inches. Do this 25 times, take a 30-second break and repeat the set.
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Wear ankle weights when going about your normal everyday life. Wear them as you walk around your home, go from your home to your car, from your car to your office and throughout the rest of the day. These ankle weights should weigh 1 to 1 1/2 pounds and no heavier. Wear them on an every-other-day basis.
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Wear jump soles and go to the local high school or college track to work up your own routine. One of the best things you can do is to attach these soles to your gym shoes and then run sprints. Sprint 25 yards, walk 25 yards, sprint 25 yards and then walk 25 yards. Take a 30-second break after every 100 yards and then repeat the set.
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Tips & Warnings
Eat a healthy diet that includes fresh fruits, vegetable, chicken and fish.
If you have had any kind of knee problems in the past, deep knee bends should be avoided.
